Episode 2: What Do You Do When You Feel Overwhelmed?
The Support & Kindness Podcast
| Greg Shaw | Rating 0 (0) (0) |
| https://kindnessRX.org | Launched: Sep 14, 2025 |
| greg1usa@gmail.com | Season: 1 Episode: 2 |
The Support & Kindness Podcast - With Greg and Rich
Episode 2: What Do You Do When You Feel Overwhelmed?
Recorded: Saturday, September 13, 2025
Today Greg and Rich discussed “What Do You Do When You Feel Overwhelmed?”
Episode summary Greg and Rich unpack what it feels like to be overwhelmed and share practical, compassionate strategies that work in real life - especially when you’re juggling brain injury, ADHD, family, and daily noise. They cover slowing down, prioritizing, grounding the nervous system, writing lists that actually help, shrinking big tasks, setting boundaries, delegating, and caring for the basics (food, water, sleep, movement).
Greg also reads a thoughtful list of tips he received from GPT-5, which both hosts reflect on and endorse. They close with an open invitation to their free, confidential peer-led support groups held weekly.
Highlights and key takeaways
- Slow down and prioritize:
- Pause, breathe, and pick the next single step.
- Make a simple list and sort by “must do today,” “could do this week,” and “parking lot.”
- Ground your nervous system:
- Try box breathing: inhale 4, hold 4, exhale 4, hold 4 (repeat 4–6 times).
- Use a cold-water reset: rinse hands/face or hold an ice cube for 30–60 seconds.
- 5-4-3-2-1 grounding: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
- Shrink the task:
- Cut big tasks in half, then in half again. Examples:
- “Write a report” → open a doc and write one sentence.
- “Clean the kitchen” → clear the sink and run the dishwasher.
- “Work out” → put on shoes, take a 5-minute walk.
- Cut big tasks in half, then in half again. Examples:
- Use a 10-3-10 reset:
- 10 minutes: tidy one visible area or answer one small email.
- 3 minutes: stretch, breathe, hydrate.
- 10 minutes: focus on the single most important next step—no multitasking.
- Protect your inputs:
- Silence non-urgent notifications, close extra tabs, place your phone in another room.
- Use a calming playlist or white noise.
- Ask for help and delegate:
- Share bandwidth: “Could you summarize 5–10 pages?” “Can you handle dinner tonight?”
- It’s okay to ask early and delegate a piece, not the whole project.
- Set compassionate boundaries:
- “I don’t have capacity right now.”
- “I need to finish X before I commit.”
- Care for the basics:
- Eat protein + fiber, drink a full glass of water, move for 5 minutes, aim for consistent sleep.
- Reframe the story:
- “I can do this in small steps.”
- “Not everything is urgent. I will choose one.”
- Progress > perfection.
- End your day with a soft landing:
- Note 3 small wins, set tomorrow’s top 1–2 tasks, and do one soothing ritual (warm shower, tea, light reading, brief guided breathing).
Noteworthy observations
- Overstimulation can escalate to panic or even seizures for some—slowing down isn’t optional; it’s protective.
- Families and teams can learn to spot early signs of overwhelm and support with simple cues like “slow down.”
- Delegation can be growth-building, especially for kids or teammates—assigning roles helps them step up.
Greg — quotes and points
- Quotes:
- “Just the act of slowing down can make all the difference.”
- “Feeling overwhelmed doesn’t mean that you’re failing—it means that you’re human.” (reflecting on the AI advice)
- “I feel lost and afraid and scared… my breathing labors. It’s just like I need some help.”
- Key points:
- Emphasizes the physical side of anxiety—tension and constriction—and how slowing down helps.
- Believes in writing things down as both a practical and calming step, even if the notebooks pile up.
- Endorses breathing as a reliable first-line tool when you’re on your own.
- Highlights the HALT guideline: don’t get too Hungry, Angry, Lonely, or Tired.
- Reads and validates a comprehensive list of practical tips (breathing, cold water, 5-4-3-2-1, brain dump, shrinking tasks, 10-3-10 reset, protecting inputs, delegating, boundaries, basics, reframing, soft landing).
Rich — quotes and points
- Quotes:
- “When I feel pressured, I freeze up… I can work myself into panic attacks or even seizures with overstimulation.”
- “I try and slow down and figure out what order I need to prioritize them in… take the food out so it doesn’t burn, then talk to my family member.”
- Key points:
- For TBI and ADHD, overwhelm often comes from overstimulation—multiple inputs at once.
- Uses both a digital list (big tasks) and a notepad (today’s tasks).
- Family has learned supportive signals—hands up, “slow down, Dad”—to prevent escalation.
- Delegation and coaching aren’t just relief valves; they build capability (his soccer coaching example of teaching players to run the offside trap).
Practical toolkit from the episode
- Quick-start steps:
- Take 2–5 minutes for box breathing.
- Do a brain dump for 3–5 minutes; sort into “must today / could this week / parking lot.”
- Pick one next action and shrink it until it feels doable.
- Silence notifications, close tabs, and set a 20–30 minute focus window.
- Scripts you can use:
- “I don’t have capacity right now. I’ll get back to it tomorrow.”
- “I need to finish X before I commit.”
- “Could you take task B? I can’t take it all on today.”
- End-of-day reset:
- List 3 wins, set 1–2 top tasks for tomorrow, choose one calming ritual.
Support groups
- Free, confidential, peer-led support groups with Greg and Rich:
- Monday: Brain injury support group (time in show notes)
- Tuesday: Chronic pain support group at 12:00 PM Eastern
- Wednesday: Mental health support group at 5:00 PM Eastern
- Details and links in the show notes.
Call to action
- Have a question or topic you’d like covered? Visit kindnessrx.org and send it in.
- Join a support group this week if you need community or a place to process.
- Try one tool today: box breathing, a 3-minute brain dump, or the 10-3-10 reset.
Episode credits
- Hosts: Greg and Rich
- Producer: Support & Kindness Podcast Team
- Publisher: kindnessrx.org
Timestamps (approximate)
- 00:00–01:10: Introductions; weekly support groups overview
- 01:10–03:30: What overwhelm feels like; slowing down; prioritizing
- 03:30–05:35: Freezing, overstimulation, family support cues
- 05:35–09:35: Greg reads AI’s practical tips; grounding, brain dump, shrinking tasks, 10-3-10
- 09:35–12:30: Delegation, teaching moments (coaching example)
- 12:30–14:15: It’s okay to ask for help; learning from failure
- 14:15–15:18: How to join the free support groups; closing
Gentle Reminder From the Episode
You don’t have to fix everything today. Focus on the next kind step. Small actions count, and they add up. You’re doing your best - and that’s enough for right now.
Link to Support Groups
If you are interested in taking part in one or more of the support groups mentioned in today’s episode, you can find more information and register by clicking HERE
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Episode Chapters
The Support & Kindness Podcast - With Greg and Rich
Episode 2: What Do You Do When You Feel Overwhelmed?
Recorded: Saturday, September 13, 2025
Today Greg and Rich discussed “What Do You Do When You Feel Overwhelmed?”
Episode summary Greg and Rich unpack what it feels like to be overwhelmed and share practical, compassionate strategies that work in real life - especially when you’re juggling brain injury, ADHD, family, and daily noise. They cover slowing down, prioritizing, grounding the nervous system, writing lists that actually help, shrinking big tasks, setting boundaries, delegating, and caring for the basics (food, water, sleep, movement).
Greg also reads a thoughtful list of tips he received from GPT-5, which both hosts reflect on and endorse. They close with an open invitation to their free, confidential peer-led support groups held weekly.
Highlights and key takeaways
- Slow down and prioritize:
- Pause, breathe, and pick the next single step.
- Make a simple list and sort by “must do today,” “could do this week,” and “parking lot.”
- Ground your nervous system:
- Try box breathing: inhale 4, hold 4, exhale 4, hold 4 (repeat 4–6 times).
- Use a cold-water reset: rinse hands/face or hold an ice cube for 30–60 seconds.
- 5-4-3-2-1 grounding: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
- Shrink the task:
- Cut big tasks in half, then in half again. Examples:
- “Write a report” → open a doc and write one sentence.
- “Clean the kitchen” → clear the sink and run the dishwasher.
- “Work out” → put on shoes, take a 5-minute walk.
- Cut big tasks in half, then in half again. Examples:
- Use a 10-3-10 reset:
- 10 minutes: tidy one visible area or answer one small email.
- 3 minutes: stretch, breathe, hydrate.
- 10 minutes: focus on the single most important next step—no multitasking.
- Protect your inputs:
- Silence non-urgent notifications, close extra tabs, place your phone in another room.
- Use a calming playlist or white noise.
- Ask for help and delegate:
- Share bandwidth: “Could you summarize 5–10 pages?” “Can you handle dinner tonight?”
- It’s okay to ask early and delegate a piece, not the whole project.
- Set compassionate boundaries:
- “I don’t have capacity right now.”
- “I need to finish X before I commit.”
- Care for the basics:
- Eat protein + fiber, drink a full glass of water, move for 5 minutes, aim for consistent sleep.
- Reframe the story:
- “I can do this in small steps.”
- “Not everything is urgent. I will choose one.”
- Progress > perfection.
- End your day with a soft landing:
- Note 3 small wins, set tomorrow’s top 1–2 tasks, and do one soothing ritual (warm shower, tea, light reading, brief guided breathing).
Noteworthy observations
- Overstimulation can escalate to panic or even seizures for some—slowing down isn’t optional; it’s protective.
- Families and teams can learn to spot early signs of overwhelm and support with simple cues like “slow down.”
- Delegation can be growth-building, especially for kids or teammates—assigning roles helps them step up.
Greg — quotes and points
- Quotes:
- “Just the act of slowing down can make all the difference.”
- “Feeling overwhelmed doesn’t mean that you’re failing—it means that you’re human.” (reflecting on the AI advice)
- “I feel lost and afraid and scared… my breathing labors. It’s just like I need some help.”
- Key points:
- Emphasizes the physical side of anxiety—tension and constriction—and how slowing down helps.
- Believes in writing things down as both a practical and calming step, even if the notebooks pile up.
- Endorses breathing as a reliable first-line tool when you’re on your own.
- Highlights the HALT guideline: don’t get too Hungry, Angry, Lonely, or Tired.
- Reads and validates a comprehensive list of practical tips (breathing, cold water, 5-4-3-2-1, brain dump, shrinking tasks, 10-3-10 reset, protecting inputs, delegating, boundaries, basics, reframing, soft landing).
Rich — quotes and points
- Quotes:
- “When I feel pressured, I freeze up… I can work myself into panic attacks or even seizures with overstimulation.”
- “I try and slow down and figure out what order I need to prioritize them in… take the food out so it doesn’t burn, then talk to my family member.”
- Key points:
- For TBI and ADHD, overwhelm often comes from overstimulation—multiple inputs at once.
- Uses both a digital list (big tasks) and a notepad (today’s tasks).
- Family has learned supportive signals—hands up, “slow down, Dad”—to prevent escalation.
- Delegation and coaching aren’t just relief valves; they build capability (his soccer coaching example of teaching players to run the offside trap).
Practical toolkit from the episode
- Quick-start steps:
- Take 2–5 minutes for box breathing.
- Do a brain dump for 3–5 minutes; sort into “must today / could this week / parking lot.”
- Pick one next action and shrink it until it feels doable.
- Silence notifications, close tabs, and set a 20–30 minute focus window.
- Scripts you can use:
- “I don’t have capacity right now. I’ll get back to it tomorrow.”
- “I need to finish X before I commit.”
- “Could you take task B? I can’t take it all on today.”
- End-of-day reset:
- List 3 wins, set 1–2 top tasks for tomorrow, choose one calming ritual.
Support groups
- Free, confidential, peer-led support groups with Greg and Rich:
- Monday: Brain injury support group (time in show notes)
- Tuesday: Chronic pain support group at 12:00 PM Eastern
- Wednesday: Mental health support group at 5:00 PM Eastern
- Details and links in the show notes.
Call to action
- Have a question or topic you’d like covered? Visit kindnessrx.org and send it in.
- Join a support group this week if you need community or a place to process.
- Try one tool today: box breathing, a 3-minute brain dump, or the 10-3-10 reset.
Episode credits
- Hosts: Greg and Rich
- Producer: Support & Kindness Podcast Team
- Publisher: kindnessrx.org
Timestamps (approximate)
- 00:00–01:10: Introductions; weekly support groups overview
- 01:10–03:30: What overwhelm feels like; slowing down; prioritizing
- 03:30–05:35: Freezing, overstimulation, family support cues
- 05:35–09:35: Greg reads AI’s practical tips; grounding, brain dump, shrinking tasks, 10-3-10
- 09:35–12:30: Delegation, teaching moments (coaching example)
- 12:30–14:15: It’s okay to ask for help; learning from failure
- 14:15–15:18: How to join the free support groups; closing
Gentle Reminder From the Episode
You don’t have to fix everything today. Focus on the next kind step. Small actions count, and they add up. You’re doing your best - and that’s enough for right now.
Link to Support Groups
If you are interested in taking part in one or more of the support groups mentioned in today’s episode, you can find more information and register by clicking HERE
Feeling overwhelmed?
Greg and Rich share simple, real-world tools to calm your nervous system and regain control: slow down, breathe (box breathing), brain dump and prioritize, shrink tasks, use a 10-3-10 reset, protect your inputs, set boundaries, and ask for help.
They discuss overstimulation (TBI/ADHD), family support cues, and invite listeners to free, confidential peer-led support groups (Mon–Wed).
Greg
00:00 - 00:16
Hello and welcome back to another episode of the Support and Kindness podcast with Greg and Rich. Today is episode two and Rich and I share a group together. Rich, I hope it's okay if I mention this, the groups that we share in common. Yes.
Greg
00:35 - 01:05
and then we have a chronic pain support group and that's at 12 noon eastern on tuesday that's on tuesdays and then a wednesday at 5 pm did i get that right yes i got that right wednesday at 5 pm we do a mental health support group And so sometimes a topic will arrive organically that is maybe worthy of a little discussion. And one of those questions that came last week, what do you do when you feel overwhelmed? It's a feeling that can happen to anybody at any time.
Greg
01:05 - 01:11
And it can be quite unpleasant. But what do you do when you feel overwhelmed? Rich, any thoughts on that?
Rich
01:11 - 01:23
For me, obviously it depends where I am, but slowing down because it's my brain. It's because of TBIs. It's because of ADHD. It's overstimulation.
Rich
01:24 - 01:58
So I try and slow down. I try and take a moment to just process the things that are making me feel overwhelmed. Whether it's the phone ringing, the alarm telling me that dinner is ready to be pulled out of the oven. a family member telling me that they want to talk to me all three happening at the same time slowing down and figuring out what order I need to prioritize them in you know I have to take the food out so it doesn't burn and I need to talk
Rich
01:58 - 02:14
to the family member because they're important and high priority and you know trying to slow down and make a list in my head so that I don't feel too overwhelmed, but so I can
Greg
02:14 - 02:19
get through the stress. Yeah, it can be very overwhelming, can't it?
Rich
02:19 - 02:20
It really can.
Greg
02:20 - 02:39
Like you said, just slowing down can make all the difference, right? I mean, just the act of slowing down. I think when we get very anxious, we can get very tense and things can clench up like we were talking about last week, I think. And just that slowing down can release, can unconstrict the blood vessels and
Rich
02:42 - 03:03
Yeah, I really, when I feel pressured, I freeze up. I completely freeze up and I need my family is used to it. So my family is used to, because of my brain injury, seeing me start to shut down and, and they are very accommodating. They put their hands up and, you know, slow down, dad.
Rich
03:04 - 03:15
It's alright, take a minute. As they see me become overwhelmed because I can work myself into panic attacks or even seizures with over stimulation. Right,
Greg
03:16 - 03:22
over stimulation is its own thing. That would be a good topic for another podcast, over stimulation.
Rich
03:22 - 03:22
Yeah,
Greg
03:22 - 03:23
yeah. Thanks, Fred.
Rich
03:23 - 03:30
I like to make a list of tasks that I have ahead of me and then just kind of prioritize them based on their importance.
Greg
03:31 - 03:39
Now when you say you do a list, is that a list in your head, or do you do that on pen and paper, or a word document, or a diary? What works for you?
Rich
03:40 - 03:55
It varies. It depends on what I'm feeling overwhelmed on. Right now I have a list on my computer of big tasks that I need to get taken care of. that's just sitting there looming.
Rich
03:55 - 04:13
But I also have a notepad on my coffee table of tasks that I need to get done today. So I have both of them, you know, little notepads that just say today's laundry and podcast with Greg at three o'clock and the fifth
Greg
04:24 - 04:27
That name can set fear and loathing into
Rich
04:28 - 04:30
multitudes. Can't he though?
Greg
04:31 - 04:36
Yeah. Some good advice there, Rich. Good advice. You know, you're talking about making lists.
Greg
04:36 - 04:54
I make lists myself, but I've got so many notepads that are partially filled with notes. And then every now and again, I'll find something and it will be from, I don't know, 2019. And I'm like, oh crap. Yeah that's right I need to do you know whatever it is that's still on a list that I found in a notebook somewhere.
Greg
04:55 - 05:34
So but I think sometimes the act of writing something down in of itself can be a help can't it you know sometimes just just doing that. just as an experiment I asked AI and this was GPT-5 and I asked it and I said what do you do when you feel overwhelmed and it said to me the short answer would be to pause, breathe and simplify. Start with one small step to protect your energy. I might not protect your energy and ask for help when you need it and it said some advice would be feeling overwhelmed doesn't mean that you're failing it means that you're human and this is amazing coming from a and English.
Greg
05:52 - 06:06
and respect for your limits and some practical tips that you can use today. Ground your nervous system. Spend two to five minutes doing some box breathing. Inhale four, hold four, exhale four, hold four.
Greg
06:07 - 06:32
Repeat 4 to 6 times doing that. Cold water reset. Rinse your hands and face with cool water or hold some ice or an ice cube for about 30 to 60 seconds. Name things 5 4 3 2 1 5 things that you see, 4 things that you can feel, 3 things that you hear, 2 things you can smell, and 1 thing that you can taste.
Greg
06:32 - 06:46
And another one would be get what's in your head onto paper, we were just talking about that. Do a brain dump for 3 to 5 minutes and write everything down. Don't worry about organizing it. And then you can source it into three columns.
Greg
06:47 - 07:03
Must do today, could do this week, and parking lot or do it later, save it for later. And circle only one must do item for the next hour and work on that. Shrink the next step. If the task feels big, cut it in half and then in half again.
Greg
07:03 - 07:15
An example might be write a report. OK, open a document and write the first sentence. That could be your first step. Cleaning the kitchen might be, clear the sink and run the dishwasher.
Greg
07:16 - 07:25
Working out, put your shoes on. 5 minute walk. Use a 10-3-10 reset. and that is 10 minutes.
Greg
07:25 - 07:32
Tidy one visible area or answer one small email. Do a 3 minute stretch. Slow breaths. Water.
Greg
07:32 - 07:38
10 minutes. Focus on the most important next step. No multitasking. Protect your inputs.
Greg
07:39 - 07:50
Silence non-urgent notifications for a block of time. Close any extra tabs on your browser. Put your phone into another room if possible. Choose a calming playlist or white noise to reduce mental load.
Greg
07:51 - 07:59
Ask for help early. Delegate a piece, not the whole project. Could you summarise 5-10 pages? Share your bandwidth.
Greg
08:00 - 08:09
Honestly, I can't take it. That'll need support on task B. If you're at home, can you handle dinner tonight? Could you pick up the kids?
Greg
08:10 - 08:18
Set a compassionate boundary. I don't have capacity right now. I'll get back to it tomorrow. I need to finish X before I commit.
Greg
08:19 - 08:25
Care for the basics. They matter more than you think. Eat something with protein and fiber. Protein is very important.
Greg
08:26 - 08:31
Drink a full glass of water. Move your body for 5 minutes. Some gentle stretching. A walk.
Greg
08:31 - 08:38
10 squats. Aim for a consistent sleep-wake routine where possible. 9. Reframe the story.
Greg
08:38 - 09:05
Swap I can't do this with I can do this in small steps. Swap everything is urgent with not everything is urgent. I will choose one. Remember progress not perfection and then today with a soft landing write down three things that you did even if they're small wings and capture tomorrow's top banner one or two tasks so that you can reset you know reset your mind and rest and do one ritual warm shower
Greg
09:05 - 09:35
tea light reading or a short guided breathing practice and if the overwhelm persists consider whether you're over committing what can be caused delegated or decline check for hidden load unresolved worries caregiving strain sleep debt talk it through with a trusted friend or a counselor share enlightenment alone and the gentle reminder You do not have to fix everything today. Focus on the next kind step. Small actions count, and they all add up.
Greg
09:35 - 09:47
You're doing your best, and that's enough for right now. So I thought that was a pretty interesting answer coming from AI. Very human, kind of very on the nose. What do you think about that stuff, Rich?
Rich
09:48 - 10:11
the the It goes a long way to relieving stress, to helping when you feel overwhelmed, to call on the people around you, to support you, to call on your support system.
Greg
10:11 - 10:45
Yeah, delegating, it doesn't have to be a bad thing, does it? You know, when it comes to children, it could be giving them an opportunity to, you know, to step up and show that, you know, hey, they can handle a certain thing they can. you know with the
Rich
11:08 - 11:45
and you have them start instructing their the wings on either side of them and and conduct the defense or run the offside trap and bring the defense up with them, you know, the offsides line. up with them as the defense proceeds up. We used to do that quite a bit with the younger players as they progress through high school. They would start out just learning what an offside strap was and then by the end of their time with the team they were central and running a very successful and progressive offside strap.
Greg
11:45 - 11:49
I bet you were a great Coltridge. I bet you were a if the
Rich
12:18 - 12:23
Yeah, they're not kids anymore. They have kids. They're grown adults now.
Greg
12:23 - 12:34
Feeling overwhelmed is no joke. I know when I feel overwhelmed, like you, I get tense. But I just, I feel lost and afraid and scared. I don't know what to do next.
Greg
12:34 - 12:39
I feel naked. I feel vulnerable. I don't know what to do. I put my arms in the air.
Greg
12:39 - 12:59
I kind of look around, you know, my breathing labors. It's just like I need some help. If you've got someone that can help you and say, Hey, you know, it's okay, you know, we've got this, you know, but if you don't have that, and you've just got yourself, I really do believe in the power of breathing, centering yourself that can solve a multitude of things.
Greg
12:59 - 13:12
And then of course, as I hate ALT, right, which I don't necessarily like these acronyms, but but it's very good. And it's true. They say don't get too hungry. Don't get too angry.
Greg
13:13 - 13:24
Don't get too lonely and don't get too tired. And those things are kind of what I talked about that AI had given in its responses. It echoed those things as well, didn't it? It did.
Greg
13:25 - 13:26
Rich, any final thoughts?
Rich
13:26 - 13:28
No, I think you've made some quality points.
Greg
13:29 - 13:29
I
Rich
13:29 - 13:46
think that there are points that you learn going through life. There are points you learn parenting, which we've both done our fair share of. And points that you learn managing, which we've both done our fair share of. points that you learn failing, which we've both done our fair share of.
Rich
13:46 - 14:08
Oh yeah, for sure. So, you know, you overcome feeling overwhelmed by asking for help, and you learn that by failing to ask for help and letting whatever it was get the best of you a couple of times in life. And you learn that it's okay to ask for help. It's okay to take a step back, take a moment, take a breather.
Rich
14:08 - 14:11
Absolutely. It's all right. It's all right.
Greg
14:11 - 14:38
One thing that I want you guys who are listening to this, and girls, One thing I'd like you to pick up on is that we do support groups, or free support groups, on a Monday, Tuesday, Wednesday, and the details will be in the show notes. There's no charge to join these support groups. They're confidential and they're peer-led. Rich and myself are always there, and you're more than welcome to come on in and just share what's on your mind.
Greg
14:39 - 15:08
If it's to do with brain injury, we do that on a Monday. What time is it again, is it, Rich, on a Monday? If you have a question that you would like us to discuss or a topic that you'd like us to discuss, let us know. You can visit the website at kindnessrx.org.
Greg
15:08 - 15:18
Come back again next week and we'll be discussing another question or another topic. But in the meantime, take care and thanks for building a kinder world together. Thank you very much.
